To keep overall calories at bay, choose lean proteins at every meal, ball-parking around 30 grams. If you're unsure which lean protein options to choose, keep this advice in mind: "The fewer legs, the better." Think about it: Between fish, two-legged poultry, and the four-legged cow and pig, fat content increases as the number of legs increases. Of course, there are exceptions to every rule, but this is a solid starting place when you're unsure.

Imagine walking into an arena and not knowing whether you're going to do a 1RM on an Olympic lift, climb a rope, push a sled across the field, or even run out of the arena and swim across a lake. And in the CrossFit Games, you may be doing all of those things... in one event. You don't know. And you may even be competing using specialized equipment that wasn't even invented the year before.

If you're a newbie, getting stronger is the most important thing you can do. Training purely for strength while eating a muscle-building diet will lead to slabs of lean mass simply because your body isn't used to the high-stress environment of proper training.

When people switch from doing this Milo-type linear progression with heavy weight and low volume to doing a program like GVT with moderate weight and a ton of volume, they blew up. The trouble is, nobody every conducted a study on this program to see if 5 sets of 10 would work as well or better than 10 sets of 10... until now.

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

These laws are a useful framework for discussing metabolic fluctuations in relation to fat loss. They aren't real laws of course, but I've termed them as such due to the amount of research that supports their existence, and the clinical reality of their impact. In other words, if you're a health professional, or a serious health enthusiast, you'll probably recognize these "laws" yourself.

Oddly, the solo trainers worked out twice as long as the group participants (usually an hour instead of half an hour), but didn't see any significant physical health improvements. Hmm, maybe they were bro'ing it up too much between sets. Say what you will about CrossFit, but there's little time for small talk or standing around after "3, 2, 1, Go!"

Unbelievable couple of days. Thanks to #Jumanji for having me out!
Glad I got to see such a fun movie, even more glad I got some epic moments on camera. Especially with these three epic dudes -- @TheRock , @KevinHart4real , and Jack Black! #BattleJams pic.twitter.com/gZ1d3W00kr

Breakfast eaters tend to stay in better dietary control throughout the day compared to breakfast skippers, who tend to get fatter over time. Studies back this up. This is partly due to the fact that skippers often overeat at night, and partly due to the sensitivity of muscle vs. fat tissue, which changes over the course of the day. In fact, even if daily calories are kept the same, breakfast eaters tend to lose more fat than breakfast skippers / late-night eaters.

Natural lifters need to control their cortisol levels to build muscle faster. Here's why and how to do it: https://www.t-nation.com/supplements/tip-cortisol-control-for-the-natural-bodybuilder … pic.twitter.com/jl6hWHf36l

Sunday, November 19, 2017 - You see your destination in the distance and may head out in that direction without giving it a second thought. Although your emotionally charged state of mind has a strong impact on your current actions, you might believe you’re making a rational decision based solely on the facts. You're worried people are plotting against you now and any delay on your part will send a signal of weakness to them. Don’t take the bait; an African proverb teaches, “When there is no enemy within, the enemies outside cannot hurt you.”

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You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history.
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Granted, these components of grain are conditionally problematic in certain circumstances, but a new study shows that a diet heavy in grains is actually anti-inflammatory. But let me put it in paleo language to make sure there's no misunderstanding: Cave bear baaaad. Whole grains goooood.

When it comes to direct forearm training, a fantastic device to use is the trusty wrist roller. A wrist roller allows you to train both wrist flexion and wrist extension. Without a wrist roller, most tend to opt for the movement that's most easy to do and most easy to "feel working" – wrist curls. If implemented correctly, wrist curls will certainly build up the anterior forearms, but who really wants to spend a lot of their training time slouched over, flicking a barbell or dumbbell up and down?

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Almost everyone emphasizes load on the bar as the key method of progressive overload. On the face of it, this is perfectly logical. If you significantly increase the weight you use for sets of 10 on squats, then your legs will grow. The problem is that people fixate on the load part of the equation. Load goes up, but as it does, reps and training volume go down. For hypertrophy this is a fatal mistake. Volume is what's really king.

Ever feel your shoulders or triceps during a bench press? Or do you ever think your biceps are the only muscle screaming after a chin-up? Both are classic cases of poor mind-muscle connection and poor muscle fiber recruitment in target muscles.